What goes inside your stomach while starting the day is something you should take care of. The first thing that you eat in the morning decided how the rest of your day will proceed. Healthy food habits improve your mood and body strength throughout the day. Along with the food choice, it is also important to take care of the right time to eat. Certain foods create a mess in our stomach and cause gut or digestive problems if consumed empty stomach, no matter how healthy they generally are. Whereas, there are some food items that soothe your stomach and improve the functioning of your body. Onlymyhealth editorial team talked to Dr. Anjali Phatak, Director Nutripulse and Senior Clinical Nutritionist, Nutripulse, Jaipur, to know about what to eat and avoid on an empty stomach.
What to eat on empty stomach
As per Dr. Anjali, here are 5 foods that you should eat on an empty stomach:
Papaya contains high amounts of fibre and regulates your bowel movement. It is one of the best foods to eat on an empty stomach. It will help in flushing out toxins and you will feel lighter during the day. It is easily available in the market and can be consumed for breakfast.
Watermelon provides several health benefits and will not be harmful if you eat it right after waking up in the morning. A bonus it that watermelon is a super fruit for summer season! It hydrates your body and helps in better bowel movements in the morning. It contains lycopene, which can help in improving your overall health.
3. Soaked almonds and dates
Soaked almonds are consumed in many Indian households on empty stomach. Eating overnight soaked almonds makes digestion easier. On the other hand, dates improve digestion and balance the pH levels of your stomach. However, make sure to eat it in moderation to prevent weight gain.
4. Chia seeds
Including chia seeds in your daily diet can prove to be extremely beneficial. In fact, it is best consumed on an empty stomach. It is a rich source of fiber, calcium, protein, healthy fats, and magnesium, thus better mood and digestion. You can have chia seeds water or take them directly.
It is good to eat raisins in their raw form as most people prefer, but soaking them in water overnight can be even more beneficial to consume on an empty stomach. Additionally, raisins provides several other advantages for your overall health and well being.
What to avoid on empty stomach
According to Dr. Anjali, here are the foods to avoid on an empty stomach:
1. Citrus fruits
Although, fruits are healthy to consume throughout the day, they should still be avoided on an empty stomach. It is wise to avoid eating citrus and high fibre fruits such as oranges, pineapple, kiwi, lemon, and guava in the morning. The high fructose and fibre content can slow down the metabolism and keep your stomach unhappy the whole day.
2. Raw vegetables
Raw vegetables should also be avoided on an empty stomach. Vegetables are loaded with fibres which makes it difficult to digest. The difficulty in digesting can make your day uncomfortable. It can also lead to flatulence and stomach pain. Don't binge eat a salad first thing in the morning! Instead, eat it later during the day.
3. Bakery items
Bakery items such as pastries, caked and pizzas might be your favourite breakfast choice. But, these foods contain yeast which can harm the stomach lining if consumed early morning on an empty stomach. It can also lead to flatulence and other gastric issues. Make sure to avoid any bakery product right after waking up.
4. Spicy foods
Spicy foods lead to irritated stomach lining and issues in passing stool in the morning. It is not at all a smart choice to eat any spicy food empty stomach, otherwise it can disturb you the entire day. If you consume spicy food items on an empty stomach, your body will show symptoms of rejecting it. Chillies can cause acidic reactions and stomach cramps.
Sugary food items are also a big no when we talk about eating on an empty stomach. Many people start their day with a protein bar, but experts advice against eating chocolates just after waking up in the morning. Processed sugar is one of the worst food groups to eat on an empty stomach. Not just chocolates, any high sugar food and drink should be avoided at this time.